Pesto Pasta

I LOVE pesto so this time of year when basil is growing like weeds and my CSA supplied me with TON of fresh garlic, I make pesto. Any extra amount I freeze for a later date.
Fresh Basil Pesto Recipe
from Simply Recipes
Prep time: 10 minutes
Ingredients:
2 cups fresh basil leaves, packed
1/2 cup freshly grated Parmesan-Reggiano or Romano cheese
1/2 cup extra virgin olive oil
1/3 cup pine nuts or walnuts
3 medium sized garlic cloves, minced
Salt and freshly ground black pepper to taste
Special equipment needed: A food processor (Check Amazon.com's sales on Cuisinart food processors)
Instructions:
1 Combine the basil in with the pine nuts, pulse a few times in a food processor. (If you are using walnuts instead of pine nuts and they are not already chopped, pulse them a few times first, before adding the basil.) Add the garlic, pulse a few times more.

2 Slowly add the olive oil in a constant stream while the food processor is on. Stop to scrape down the sides of the food processor with a rubber spatula. Add the grated cheese and pulse again until blended. Add a pinch of salt and freshly ground black pepper to taste.
Serve with whole wheat pasta, or over baked potatoes, or spread over toasted baguette slices.
See some of my other favorite uses for pesto here.
Yield: Makes 1 cup.

I grilled up chicken, sliced uptomatoes, and cooked up whole wheat angel hair to combine with the pesto for a delish dinner.

Check out www.crossfitdesmoines.com for info on the 31 Heroes WOD this Saturday!

Until next time...
look good, feel good, do good
www.sarabconsulting.com

Sun-Dried Tomato & Red Pepper Chicken Penne

Sun-Dried Tomato & Red Pepper Chicken Penne

from Clean Eating Magazine

With a recipe title like that how can you not be drooling and licking your chops. The cold pasta salad which I decided to make hot was delish and worth a try.

Ingredients:

2-5 oz boneless skinless chicken breasts

1 tsp olive oil

2 tsp dried herbs of sort, come on...get creative

1 tsp fresh ground black pepper

1 1/2 C uncooked whole wheat penne pasta

1 yellow bell pepper, diced (good to purchase organic)

2 T finely chopped fresh basil

Red Pepper Sauce

1 red bell pepper, coarsely chopped

1/2 cup sun dried tomatoes, coarsely chopped

2 tomatoes. coarsely chopped

1/4 unsalted raw cashews

1/4 whole fresh basil leaves

1 clove garlic

1 shallot, halved

fresh ground pepper, to taste

Instructions:

Preheat grill to medium -high. Diagonally score (1/4inch deep) chicken breasts and rub with a thin coating of oil, dry rub and black pepper, dividing evenly. Grill chicken for about 7 minutes per side until juices run clear when pierced with a fork (or, roast in oven for about 20 minutes.) set aside until cool enough to handle, about 10 minutes, then chop. Meanwhile, prepare pasta according to package directions. Rinse in cold water to remove sticky starches; drain well and set aside. Prepare red pepper sauce: In a blender or a food processor, add all sauce ingredients; blend until very smooth. In a large bowl, toss pasta with 1 to 1 1/2 cups red pepper sauce, yellow pepper, chicken and basil.

Until next time...

look good, feel good, do good

http://www.sarabconsulting.com/

Summertime Orzo Salad

This is the perfect salad to bring to all your summer picnics. I first published it last summer here: Orzo Salad, but had to let it shine again.
Summertime Orzo Salad
Ingredients:
1 pound dry orzo pasta
1/2 cup olive oil
2 cups fresh spinach, torn, best to buy organic
4 ounces crumbled feta cheese
1/2 cup dried cranberries
8 fresh basil leaves, torn, gentle with these as they bruise easily
1/2 cup toasted pine nuts, no pine nuts? Try walnuts!
3 tablespoons lemon juice
1 & 1/2 teaspoons sea salt
1 teaspoon freshly ground black pepper
1 carton cherry tomatoes, halved
Instructions:
Cook orzo in a large pot of boiling salted water, stirring occasionally, for 8 to 10 minutes or until tender but still firm to the bite. Drain pasta and spread on a large baking sheet to cool. Transfer cooled orzo to a large serving bowl. Add all remaining ingredients and toss gently to combine. Serve chilled.
Until next time...
look good, feel good, do good
http://www.sarabconsulting.com/

Baked Manicotti Bundles

Enjoy this tasty way to get one of your two recommended servings of fish per week!

Baked Manicotti Bundles
from Clean Eating Magazine
Ingredients:
olive oil spray
3 to 4 green onions
10 whole wheat lasagna noodles
1 carrot, peeled
1 tsp EVOO
12 oz fresh tilapia fillets
4 oz light cream cheese
1/2 skim milk
1/2 tsp dried dill
1/2 tsp sea salt
2 oz 2% mozzarella cheese, divided
fresh dill for garnish
Instructions:
Preheat oven to 350F. Lightly coat glass pan with olive oil. Trim off whites of onions and score the upper ends of the green stems. Prepare noodles according to package directions. During final 90secs of cooking add green stems, then remove. Drain and rinse pasta and set aside. Grate carrot and set aside. Place a large nonstick pan on medium heat and add oil. Heat for 1 min then add fish. Cover and cook for 3 min. Carefully flip fillets and cook for 1 more min. Break fillets up with spatula. If pieces are not opaque cook for one more min. Remove from heat and set aside. Add cream cheese, milk, dried dill, and salt to medium saucepan. Use spatula to break up cream cheese. Place pan on low heat and cook, whisking constantly. Cook for 1 min or until cream cheese is smooth. Remove from heat and scoop half the mixture out to reserve for later. Stir in carrots and fish into pan with cheese. Lay noodles out on cutting board. Place 2 T of cheese mixture on each noodle and gently roll into tight bundle. Tie with green onion stem. Place onto glass pan and spoon reserved cheese mixture on top as well as remaining mozzarella. Bake for 25 minutes or until golden brown. Garnish with fresh dill.
Nutrition for 2 1/2 bundles: 447 calories, 12g fat, 35g protein, 49g carbs.

Until next time...

look good, feel good, do good

www.sarabconsulting.com

Throw Together Pasta Salad

My mom is the queen of making something out of nothing (she could probably make a 9 course meal out of peanut butter, cottage cheese, and apples) so taking some inspiration from her I threw together a cold pasta salad with the leftover goulash noodles, whatever veggies I had on hand, and a few basic condiments.

Throw Together Pasta Salad

Ingredients:

cooked whole wheat noodles

green beans

fresh or canned diced tomatoes

red onion

honey mustard

olive oil

sea salt

ground black pepper

other seasoning suggestions: garlic, dill, Italian dressing

Instructions:

A little of this and a little of that....mix it together :)

Just remember FASS when putting together a recipe....

do you have a fat, acid, sweetener, spice?

Until next time...

look good, feel good, do good

www.sarabconsulting.com

J's World Famous Goulash

After a crazy weekend of packing and moving from Iowa City...(sad and tired sigh)...J and I were definitely in the mood to put on our comfies and make some comfort food.

The beautiful spring weather allowed us to eat outside on my parents porch....did I mention J, Trey, and I moved in with the rents till our new house is complete....life is crazy but blessed! With 3 older siblings who at some point have all moved back home, my parents are starting to wonder if you ever truly do move out :)

so back to that comfy food....

J's World Famous (at least household) Goulash

Ingredients: Use two or three of the following protein options: 1lb ground grass fed beef, 1lb turkey breast, 16oz black beans (if using canned, be sure to rinse and drain)

16 oz corn (if using canned, be sure to rinse and drain to help lower sodium)

1 diced red bell pepper (choose organic)

1 diced green bell pepper (choose organic)

1 can diced tomato or a few fresh if you have on hand

1-2 cans of tomato soup

1 package of whole wheat noodles

2% shredded or sliced cheese

Italian seasonings

Instructions:

Boil noodles till al dente and drain, set aside. Brown meat and add Italian spices. Mix remaining ingredients together in large bowl. Add noodles and meat. Place in casserole dish or pan. Top with cheese and bake at 200F till cheese is melted. Enjoy!

I apologize for the weird formatting my blog is doing....I am in the midst of debuting a new blog and website!

Until next time...

look good, feel good, do good

http://www.sarabconsulting.com/

Kale

Have you tried the power-house leafy green, KALE, yet?!
If not, maybe these factoids will give you the extra encouragement you need to pick some up at your local grocery store today (try to find organic)
What's New and Beneficial About Kale
from whfoods.com
Steamed Kale can provide you with some special cholesterol-lowering benefits. Raw kale still has cholesterol-lowering ability - just not as much.
Kale's risk-lowering benefits for cancer have recently been extended to at least five different types of cancer. These types include cancer of the bladder, breast, colon, ovary, and prostate. Kale is now recognized as providing comprehensive support for the body's detoxification system.
Wahoo.....DETOX without cayenne pepper, lemon juice and maple syrup!
Kale's flavonoids combine both antioxidant and anti-inflammatory benefits in way that gives kale a leading dietary role with respect to avoidance of chronic inflammation and oxidative stress.
Good stuff huh!?
Here's some of the ways I like to add kale to my meals...
added to stir-fry w/ a ton of other veggies, lean chicken, and brown rice

or in pasta sauce

Aren't these bicycle noodles awesome!? Probably will make J and I bike faster.

Also try my kale chips recipe....so so good!

Let me know how you add kale to your next meal.

Until next time...

look good, feel good, do good

http://www.sarabconsulting.com/

Butternut Squash Ravioli w/ Brown Butter Sauce

As much as I would have loved to make up my own ravioli, sometimes convenience rules...especially when it's on sale. A couple weeks ago I picked up a few varieties of Rising Moon Organics Ravioli (found in your freezer aisle at New Pioneer Coop or HyVee Health Market). These are perfect for nights when you're in a pinch but still craving something a bit more satisfying than a PB&J. Pull one out of your freezer, add sauce, and viola!

I choose to dish up the Butternut Squash variety and made a succulent brown butter sauce to go with. Literally, it was one of those nights where J and I had just gotten done working out, time was getting late, and he was probably expecting me to say something boring like...eggs when he asked what's for dinner....he definitely didn't expect my response of Butternut Squash Ravioli with Brown Butter Sauce and a side of Sea Salt Edamame :)
Brown Butter Sauce:
Ingredients:
3/4ish stick of butter (can choose to use an alternative such as Land O Lakes Natural Whipped)
I cut down the butter from a stick and half so added a Tablespoon or so of olive oil.
2 tablespoons torn fresh sage leaves
1/2 cup toasted walnuts, chopped (I used pine nuts as I did not have walnuts on hand)
1/2 cup dried cranberries, or chopped dried cherries, or mixture of both
1/4 teaspoon sea salt, plus more to taste
1/4 teaspoon freshly ground black pepper, plus more to taste
1/3 cup grated Parmesan cheese (fresh is best...adds so much more flavor for less amounts)
Instructions:
Melt the butter (and olive oil) in a large, heavy skillet over medium heat.
Add the sage, walnuts and cranberries and let cook until the butter starts to brown, about 3 minutes. Top ravioli with the brown butter sauce, sprinkle with Parmesan cheese and serve.
I told you it was simple.

Happy Valentine's Day!

Until next time...
look good, feel good, do good
www.sarabconsulting.com

Feta-Hazelnut Ravioli

For a quick, easy, semi homemade dinner I tried out a couple new products....
Feta-Hazelnut Ravioli
purchased at New Pioneer Coop in Iowa City (I believe Trader Joe's carries as well)

and Dave's Gourmet Butternut Squash Pasta Sauce
purchased at World Market.

Although, the sauce is a little on the pricey side (think it was 4.99), it was worth every penny.....SO GOOD!!!!

There are few other kinds like heirloom tomato

to help balance out the meal, as an appetizer, we had steamed edamame for some protein,

a little sea salt goes a long ways

Until next time...

look good, feel good, do good

http://www.sarabconsulting.com/

Pasta w/ Squash, Brown Butter & Rosemary

Pasta w/ Squash, Brown Butter & Rosemary
from Rachel Ray's Everyday Living

Ingredients:
1-3lb butternut squash, peeled, seeded and cut into 1/2 inch cubes
1 onion, chopped
2 1/2 T extra virgin olive oil
1 1/2 T chopped fresh rosemary
sea salt and pepper
2/3 lb lasagna noodles, broken into pieces
4 T butter, I used Land O' Lakes
1 tsp fresh lemon juice
1/2 C grated Parmesan cheese, use the real stuff!
3 T pine nuts, toasted
Instructions:
Preheat oven to 400F. In a large bowl, toss the squash, onion, olive oil and rosemary; season with salt and pepper. Place on baking sheet and roast until squash is tender, about 3o minutes. Meanwhile, in a large pot of boiling water, cook the pasta until al dente; drain and transfer to a large bowl. In a small skillet, melt butter over medium heat and cook, stirring occasionally, until golden, about 7 minutes. Stir in lemon juice. Add the roasted squash, brown butter and 1/3 c parmesan to the pasta and toss. Season with salt and pepper. Top with pine nuts and remaining cheese.

Viola! Enjoy!

Want to lose weight, tone up and gain energy?! Ask me about the 24 Day Challenge!

Come cheer on Jeremy, Mike, Kelli, baby, and I as we run the Des Moines 1/2 marathon this weekend! Looks like perfect weather!

Until next time...
look good, feel good, do good
http://www.sarabconsulting.com/

Summertime Orzo Salad

It's a rice, it's a grain....no it's ORZO :) I know....so korny, but seriously what is orzo?
Orzo is actually a rice shaped pasta, that is very fun to eat and makes beautiful salads.
This salad knocked my socks off after fellow crossfitter, Tricia, made it at the last Crossfit Des Moines party.


Summertime Orzo Salad
thanks Tricia!
Ingredients:
1 pound dry orzo pasta
1/2 cup olive oil
2 cups fresh spinach, torn
4 ounces crumbled feta cheese
1/2 cup dried cranberries
8 fresh basil leaves, torn
1/2 cup toasted pine nuts
3 tablespoons lemon juice
1 & 1/2 teaspoons sea salt
1 teaspoon freshly ground black pepper
1 carton cherry tomatoes, halved
Instructions:
Cook orzo in a large pot of boiling salted water, stirring occasionally, for 8 to 10 minutes or until tender but still firm to the bite. Drain pasta and spread on a large baking sheet to cool. Transfer cooled orzo to a large serving bowl. Add all remaining ingredients and toss gently to combine. Serve chilled.

Enjoy!

Until next time...
look good, feel good, do good
www.sarabconsulting.com

We're Pregnant!

As we go through different stages in life our nutrition does as well.

Recently, I have entered into a new stage.....the mac & cheese, carbs please, smoothies sound scrumptious stage of life aka the pregnancy stage! Yes, you heard it....J and I are expecting our first baby in February. We are feeling very blessed and excited.

I have been feeling pretty good minus the "did I just get off the silly silo?" queasies all day.

Because of these I find it hard to crave some of foods I used to like a big spinach salad.

I have to find ways to disguise the greens....like putting broccoli in mac & cheese. Which by the way I haven't had mac & cheese since college, but saw it on tv one day and declared, "yep, want some of that!" I also add canned tuna for an extra omega 3 nutrition punch (making a smart baby or at least hope he/she has better math skills than me).

(mac & cheese from the Atlas, downtown Iowa City)

It's not that I really have specific cravings, I just want foods that sounds good to an upset stomach.

Have you ever taken a multi vitamin on an empty stomach and got some serious nausea from it....it's like that.... but ALL day. There's no such thing as "morning sickness"...it can be "noon, dinner, midnight sickness." I think a guy made up the term morning sickness so women would shut up about feeling sick by noon. Not gonna happen.

I can't complain though, have only had to hug the porcelain a couple times. J's sweet and brings in water and holds back my hair. He said that's what the "book" said to do.

I have managed to keep up some exercise. The biggest obstacle holding me back is I have NO desire to do it from being tired and queasy. However, I have found that it makes me feel incredibly better. So I try to get in a swim, bike, run, or crossfit.

As I begin the 2nd trimester I'm hoping I will feel more energized and less sick. Therefore, I am contemplating training for the Des Moines half marathon...we'll see.

I told J, I think it would be fun to do a race while preggo....he reminded me I already had....the HyVee Triathlon (unknowing, I was 3 weeks along), so much for waiting to "try" till after the tri.

(I had no idea!!!)

We thought 12 weeks would be a good time to make the "social network announcement." However, our family and friends have known for a few weeks now.

We told my parents and Matt out in Glacier. We were all making a champagne toast to things we were thankful for, I was last....and I bet you know what I said.

Mike and Kelli and Bryan, Marie and Emmerson were next with these candy bars:

J's family came the next day while having dinner at his parents. We gave his mom and gift to open:

Everyone is very happy and excited for us. We are blessed to have such wonderful families to introduce Baby S to.

We had our first doctor's appt the other week. We got to hear the heart beat which was AWESOME!!!! It really made it feel official. 175 bmp. WOW! He/she must be running around in there.

As J and I lay in bed at night, each with a baby book in hand, we pray for a healthy baby and thank God for this wonderful oppurtunity to start a family.

I will be continuing to update you on the baby's and my belly's progress as I just can't contain my excitment!

Until next time...

look good, feel good, do good

http://www.sarabconsulting.com/

Thai Coconut Shrimp Pasta

I decided to go for a taste of Thai the other night with two ingredients I love:
peanut butter & bean sprouts............
I mean Pasta :)

Thai Coconut Shrimp
Ingredients:

8 oz dry brown rice noodles (I could not find these at HyVee but I did find Soba Buckwheat noodles that looked fun...all else fails use whole wheat pasta)

2 cups broccoli
2/3 c light coconut milk (I could not find light, so I used regular and watered it down a bit by
adding H20, you could also use skim milk)

1 T tomato paste
3T natural peanut butter

1 tsp ginger, ground
4 cloves garlic, minced
1/4 tsp red pepper flakes (be generous as these give a nice kick)
dash or two of cayenne pepper (J likes it hott)
juice of 1/2 lime
1 red bell pepper, sliced into thin strips
1 c bean sprouts

24 medium cooked shrimp, peeled

Instructions:

Cook pasta according to directions. Once cooked place in strainer and rinse with hot water (prevents noodles from sticking together).

Fluff noodles with a fork and set aside. In a bowl add, coconut milk, tomato paste, peanut butter, spices, and lime juice. Use a fork or whisk to combine well. Simmer coconut mixture, bell pepper and bean sprouts in non stick pan over medium-low heat for 5 minutes. Stir often. Add shrimp, broccoli, and noodles.

Heat entire mixture till it is HOT. Serve and enjoy.

NEWS:
Watch KCCI channel 8 news Wednesday the 9th at 5pm...you might see a familiar face :) I will be introducing Sara B Consulting to DSM! Very excited about the opportunity.
J now wears a new hat to go along with husband, CFO, and taste tester.............Agent.

Happy Anniversary to my parents Lee and Kay! Yesterday they celebrated 38 years of bliss! Love you!

oh, and good luck to Jeremy, Marie (sister-in-law), Kyndi (friend) and everyone else running Dam to Dam tomorrow.

Until next time...
look good, feel good, do good
www.sarabconsulting.com

Carbo-loaded!

Last weekend J needed to charge up for a BIG weekend of IRONMAN workouts.
Sat: Ran 20 miles, Biked 40 minutes
Sun: Biked 120 miles (I biked 60 miles with him...wahoo!)


Now you see the necessity of a good quality dinner on Friday! He was about to burn through endless cals and carb stores....
so if food is medicine....here's his ibuprofen...PASTA!

ground turkey breast with HyVee organic sauce because this is one of the lowest in added sugars (or make your own!)
ALWAYS add a gazillion veggies...bell peppers, corn, broccoli, grated carrots or zucchini, etc.
whole wheat noodles cooked al dente and viola!

YUM YUM!

pasta and wine...it's like peanut butter and jelly...it belongs together

Until next time...

look good, feel good, do good

http://www.sarabconsulting.com/

Chocolate Pasta

So one of the many wonderful flavored pastas J brought home from Seattle was CHOCOLATE!
see blogs post:
http://sarabconsulting.blogspot.com/search/label/Seattle
So the other night we invited over our good pasta-loving friends Ryan and Robin to indulge in this with us.


You can find places to buy chocolate pasta online...just Bing it!
http://www.pappardellesonline.com/servlet/Detail?no=102
Surprise your guest with this unique dessert.

The fixins....you can't go wrong with DQ soft serve ice cream! Doctor it up as you like!

Strawberry sauce

it was unique :)

Until next time...

look good, feel good, do good

www.sarabconsulting.com